Set 3 zones and 3 times daily as screen-free for the whole family — simpler than complex hour rules.

Define where your "good enough" is on a 0-100 ruler, to know when to stop.

Sort tasks on urgent/important axes and treat each quadrant with its rule.

Do not commit on the spot. Request 24 hours to think before any new obligation.

Compute colleague's time before writing, use schedule-send to avoid sleep disruption.

Decline any meeting without a written agenda — politely cancel and request one.

Build a consistent three-step bedtime ritual — cuts bedtime resistance 70%.

Three tiny daily rituals (waking, reunion, bedtime) build the secure base for all of childhood.

Presence-based sleep protocol (Sears) — don't leave him to cry, don't let yourself crash.

Keep reading aloud to your child to age 12, even if he reads alone — benefits go beyond language.